Q: I hate of fish but really want to try and incorporate some in my diet as I know I need to boost my healthy fish fats. I wanted to find out if prawns count? Do they have the healthy fats I would get if I did eat fish? And does low GI seed-loaf give the same benefits as wholegrain?

A: As you may know, oily fish such as mackerel, sardines, trout, herring and salmon are the richest source of healthy fish fats, called omega 3 fatty acids. The main shellfish sources are mussels, oysters, squid and crab. Some white fish and other shellfish, like prawns, also contain omega 3 fatty acids but not as much as oily fish.

So prawns do count, but it’s not the best idea to try and get all your omega 3 fats by eating loads of them, because prawns, calamari, shrimp and caviar are high in dietary cholesterol.

Eating lots of foods that are high in dietary cholesterol can increase blood cholesterol levels, which is not healthy for our hearts. (Foods high in unhealthy saturated fats have a greater effect on increasing blood cholesterol levels). So high cholesterol foods in moderation and avoid having them with rich, buttery or mayonnaise-based sauces. Remember to always go for sustainable seafood choices.

You can get some of your omega 3 fats from prawns, but if you really can’t stomach fish, I would recommend considering a fish oil supplement, like salmon oil capsules. If you have blood clotting problems, consult your doctor before taking fish oil supplements.

A low GI seed-loaf made with wholegrain flour, contains seeds whereas a plain wholegrain loaf doesn’t. So if you’re after the wholegrain goodness then be sure the seed-loaf is made with wholegrain flour. If it is low GI, I’m pretty sure that it is made with wholegrain flour.

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